Chromium is a trace mineral that our bodies need in very small amounts. Even though the daily intake of chromium is measured in micrograms, it’s role in our body’s functioning is significant.
Chromium is involved in the metabolism of carbohydrates, fats, and proteins. It plays a role in our body's insulin response by helping cells absorb glucose molecules, thereby regulating blood glucose levels.
The adequate daily intake for adult men is 35 μg per day, while for adult women it is 25 μg per day. Important to note that there are health conditions that might require different amounts of chromium, which is why it's important to consult with a healthcare professional to determine the appropriate chromium intake for your specific needs.
Chromium deficiency is associated with impaired glucose metabolism, that might lead to insulin resistance. Low levels of chromium might also increase cardiovascular event risk.
When obtained from food, the risk of adverse affects is low. However, excessive intake of chromium from supplements might have negative effects on liver and kidneys. Thus, it is best to consult with a healthcare professional before starting any supplementation.
Low chromium levels may lead to impaired metabolism of fats, proteins and carbohydrates. That might lead to insulin resistance, dyslipidemia and other symptoms. If you have been diagnosed with low chromium level, consider adding chromium-rich foods to your diet. You can also discuss supplementation with a healthcare provider.
Since chromium is commonly present in many plant based foods, a balanced vegan diet is not a concern for chromium deficiency.
Nettle, leaf, dried
Type: Food
Miscellaneous -> Spices
Chromium
257.14ug per 100 grams
Egg white powder, for food industry
Type: Food
Egg dishes -> Egg
Chromium
141.67ug per 100 grams
Meat bouillon powder/cube
Type: Food
Miscellaneous -> Miscellaneous ingredients
Chromium
50.00ug per 100 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
50.00ug per 100 grams
Liquorice, licorice
Type: Food
Sugar and confectionery -> Confectionery
Chromium
43.00ug per 100 grams
Apricot, dried
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
38.00ug per 100 grams
Spelt flour, whole meal
Type: Food
Cereals and cereal products -> Flour
Chromium
21.00ug per 100 grams
Egg white, boiled
Type: Dish
Egg dishes -> Egg
Chromium
20.24ug per 100 grams
Egg white, fried, without fat and salt
Type: Dish
Egg dishes -> Egg
Chromium
18.89ug per 100 grams
Nettle, stinging nettle
Type: Food
Vegetable dishes -> Vegetables
Chromium
18.00ug per 100 grams
Rowanberry, dried, rowanberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
17.65ug per 100 grams
Egg white, fried
Type: Dish
Egg dishes -> Egg
Chromium
17.61ug per 100 grams
Mustard
Type: Food
Miscellaneous -> Condiments
Chromium
17.00ug per 100 grams
Egg white, 66% of egg mass
Type: Food
Egg dishes -> Egg
Chromium
17.00ug per 100 grams
Lingonberry, dried, lingonberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
16.67ug per 100 grams
Turkey cold cuts
Type: Food
Meat dishes -> Cold cuts, meat
Chromium
15.00ug per 100 grams
Nut, hazelnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
14.00ug per 100 grams
Nut, walnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
14.00ug per 100 grams
Chestnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
14.00ug per 100 grams
Ham, cooked ham, 3% fat
Type: Food
Meat dishes -> Cold cuts, meat
Chromium
14.00ug per 100 grams
Ham, cooked ham, low-fat, 3% fat
Type: Food
Meat dishes -> Cold cuts, meat
Chromium
14.00ug per 100 grams
Eel
Type: Food
Fish dishes -> Fish
Chromium
14.00ug per 100 grams
Mussel in water, canned
Type: Food
Fish dishes -> Crustaceans and molluscs
Chromium
14.00ug per 100 grams
Bilberry or blueberry, dried, bilberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
13.33ug per 100 grams
Date, dried, with stone
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
10.60ug per 87 grams
Almond
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
12.00ug per 100 grams
Apricot, canned, in syrup
Type: Food
Fruit and berry dishes -> Fruit and berry salads
Chromium
12.00ug per 100 grams
Beef, cured, 2.8% fat
Type: Food
Meat dishes -> Cold cuts, meat
Chromium
12.00ug per 100 grams
White wine, sweet
Type: Food
Alcoholic beverages -> Wines
Chromium
12.00ug per 100 grams
Apricot, average, without stone
Type: Food
Fruit and berry dishes -> Fruits
Chromium
12.00ug per 100 grams
Sesame seed, with hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Sesame seed paste tahini, without added salt
Type: Food
Miscellaneous -> Condiments
Chromium
11.50ug per 100 grams
Sunflower seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Linseed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Pumpkin seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Sesame seed, white, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Chia seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Poppy seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
11.50ug per 100 grams
Apricot, average, with stone
Type: Food
Fruit and berry dishes -> Fruits
Chromium
10.60ug per 94 grams
Pineapple, canned, in syrup
Type: Food
Fruit and berry dishes -> Fruit and berry salads
Chromium
11.00ug per 100 grams
Pineapple juice, unsweetened, vitamin c
Type: Food
Fruit and berry dishes -> Juices
Chromium
11.00ug per 100 grams
Pineapple, canned, in own juice
Type: Food
Fruit and berry dishes -> Fruit and berry salads
Chromium
11.00ug per 100 grams
Pineapple, without skin
Type: Food
Fruit and berry dishes -> Fruits
Chromium
11.00ug per 100 grams
Tuna, fried
Type: Dish
Fish dishes -> Fish
Chromium
10.28ug per 100 grams
Raisin
Type: Food
Snacks -> Nuts, seeds and dried fruits
Chromium
10.00ug per 100 grams
Seasalt, without iodine
Type: Food
Miscellaneous -> Spices
Chromium
10.00ug per 100 grams
Pork ribs, fried
Type: Dish
Meat dishes -> Steaks and chops
Chromium
9.75ug per 100 grams
What you eat matters.